BAREFOOT RUNNING:

IS IT FOR EVERYONE?

Troy M. Smurawa, M.D.,

FAAP
Akron Childrens Hospital
Sports Medicine Center

Running Gait
Three Types of Gaits:
o Walking Gait

o Running Gait
o Sprinting Gait

Walking Gait
Phase I: Heel-Strike
Phase II: Mid-Stance
Phase III: Toe-Off
Insert fig. 4-3

Walking Gait
Phase I: Heel-Strike
Extended leg and foot are in front of the body mass
Creates a braking and adapting effect before the next phase

The foot is a loose adapter

The ankle acts as a great adapter to all terrain
The ankle can either pronate or supinate to adapt to the
changing surface

Walking Gait
Phase II: Mid-Stance
Upper body is centered over the midfoot and balanced
with gravity
The foot is stable and locked ready for the toe-off phase

Walking Gait
Phase III: Toe-Off
The foot is in a levering and propulsive position
The upper body mass is forward of the toeing-off foot
The body is moving forward

Walking Gait
A process of braking, adapting, locking, levering and
propelling
Very efficient gait with little impact forces
The legs and hips lever the body very efficiently
The foot is in contact with the ground for a long time with
a large surface area contact
Braking muscles and propulsive muscles are isolated
With walking speeds impact forces are minimal

Running Gait
Phase I: Midfoot/Forefoot-Strike
Phase II: Mid-Stance
Phase III: Toe-Off
Insert fig. 4-4

Running Gait
Phase I: Midfoot/Forefoot-Strike
land on midfoot/forefoot
The ball of the foot first touches lightly to sense the
surface
The foot settles down to touch the ground lightly

Insert fig. 4-4

Running Gait
Phase II: Mid-Stance
foot becomes parallel to the ground surface
settling of the heels initiates elastic recoil
upper body moves forward over center of mass

Insert fig. 4-4

Running Gait
Phase III: Toe-Off
foot starts to lever
a simple lift of foot off the ground occurs

Insert fig. 4-4

Sprinting Gait
Phase I: Forefoot-Strike
land on forefoot
The ball of the foot first touches lightly to sense
the surface

Sprinting Gait
Phase II: Mid-Stance
foot stays up on forefoot
elastic recoil starts without the heels setting on ground
upper body remains over and slightly forward of center of
mass

Sprinting Gait
Phase III: Toe-Off
foot immediately starts to lever
a toe-lift of foot off the ground occurs

Heel-Strike Running Gait

Running with a heel-strike walking gait

Results in overstriding
Increases braking/impact and rotational forces
Slower cadence secondary to extended time on ground from heelstrike and mid-stance phases
Increased muscular forces needed to push off the ground to keep
momentum and start a new stride
Inefficient cycle in which you are always trying to catch up:

planted foot is on the ground longer

more difficult to increase cadence
push off to start new stride
more muscular force needed to start a new stride and keep momentum
center of mass lags behind
body is back in same position as on the previous stride

Evolution of the Running Shoe

Traditional Running Shoe Design

Increased heel cushioning with a dense, soft elastic foam (EVA

ethylene vinyl acetate)
Increased heel height with a steep heel to toe ramp angle
Thick outsoles and built up arch support and pronation control
Accommodates the heel-striking running gait

Evolution of the Running Shoe

Traditional Running Shoe Design

38 mm
14.7%

15 mm

Evolution of the Running Shoe

The shoes impact on running form
Body Position:
Level foot
-balance point is midfoot
and balanced with gravity

Elevated heel
-recenter balance point under rearfoot
-hips tilt forward, low back arches
-upper body leans back
-forces a heel-strike gait

Elevated toe
-balance point is forefoot
-hips tilt backward, low back pushes backward, upper body leans forward

Evolution of the Running Shoe

The traditional shoes impact on running form
Encourages heel-striking gait and does not allow the heel to land
naturally and parallel to the ground
With heel-strike the foot is in the braking position, creates overstriding
and slower cadence
The whole body is unbalanced and unable to react quickly
Soft foam midsole dampens sensory input with ground for
proprioceptive response
Elevated heel gets in the way and is the first part of the shoe to hit the
ground
Negates the elastic recoil of running gait by foot sinking into the
cushion and dissipates energy laterally

Impact of Running Shoes on Kinematics

Braking, Pushing and Bouncing
Impact Rotational and Propulsive Forces

Impact of Running Shoes on Kinematics

Braking, Pushing and Bouncing
Heel-striking causes braking with the ground in front of
the body mass
With the body leaning backward counteracts forward
motion
Increased need for power to push-off hard and keep
momentum forward
Increases vertical oscillation (bouncing up and down)

Impact of Running Shoes on Kinematics

Impact Rotational and Propulsive Forces
1.
2.
3.
4.
5.
6.
7.

Heel striking creates braking requiring increased push off forces

Shearing on lower back and spine
Excessive body rotation
Ankle becomes a loose (unstable) adaptor with ground
Overpronation and oversupination
Increased rotational forces at the joints
Increased vertical bounce

Impact of Running Shoes on Kinematics

Impact Rotational and Propulsive Forces

Heel-Strike Running Gait

Natural Running Gait

Running Efficiently and Economically

What is Natural Running?
Barefoot Running
Common Running Form Mistakes
Minimalist Running Shoes

Adapting Natural Running

Is all about feet, form and whole body movement
Running in a relaxed manner
Having the awareness to touch the ground lightly and lift
quickly on every stride
Leads to more efficient running mechanics:

Upright posture with a slight forward lean at the waist

Compact arm swing
Quick cadence with center of mass over midfoot
Maintains forward momentum with each stride

Results in less impact forces and fewer rotational forces

on the foot and body

Natural Running Gait

Quicker and higher stride cadence than walking

A series of one-legged stances landing under the center of mass
A new stride is started immediately after foot strike
Upper body needs to remain upright with a slightly forward-leaning
posture to maintain momentum
Foot strikes under center of mass
Upper body never lags behind
Start new stride by lifting leg instead of pushing off
Quicker cadence and less impact
less rotational forces and less propulsive muscular forces

Natural Running Gait

Minimizes vertical oscillations

Natural Running Gait

Barefoot Running

Barefoot Running

Running unshod your foot naturally seeks out the ground by landing
at the midfoot/forefoot
Maximizes sensory feedback from your forefoot for proprioceptive
responses to the ground
Barefoot running allows a runner to:
1.
2.
3.
4.

Run with an upright posture and slight forward lean

Have a compact and consistent arm swing
Run with low-impact footsteps near the ball of your foot
Maintain a forward moving momentum

Under controlled running environment and surfaces injuries can be

minimized
Lightweight shoes can allow your feet to mimic the flexibility and
motion of barefoot running

Barefoot Running
Zola Budd

http://www.youtube.com/watch?v=FGSjpUIGbZs
http://www.youtube.com/watch?v=FGSjpUIGbZs&feature=related

Dr. Daniel Lieberman

Studied the impacts of barefoot running vs. shod running
found that habitually barefoot runners tend to land on their forefoot
with less force and more efficiency when compared to shod runners
whose cushioned shoes promote heel striking.

E:\Barefoot Running\Nature barefoot running.htm

Lieberman, D.E., M. Venkadesan, W.A., et. al.. Fott Strike

Patterns and Collision Forces in Habitually Barefoot vs Shod
runners. Nature. 2010 Jan 28; 463&7280):531-5

Barefoot Running

Regular small doses can improve running mechanics and teach you to land
lightly at your midfoot/forefoot

It can strengthen the muscles and fascia in your feet and ankles

Allows you to use your muscles as suspension springs to dampen impact

forces and propel forward with elastic recoil

Enhances running efficiency by putting you in the proper running form and
strengthening the muscles to execute these movements

Not every barefoot runner lands on the forefoot/midfoot

You do not need to be a barefoot runner to become a forefoot runner

improve posture, cadence and striking under your center of gravity

Questionable whether barefoot running will enhance performance

Common Running Form Mistakes

Braking Impact and Excessive Rotation
Caused by running with a heel strike gait
Causes abrupt braking of forward momentum - overstriding
Leads to excessive rotation in feet, ankles, knees, legs and hips

Excessive Muscular force

Requires runner to use more force to create forward propulsion
With every heel-strike in front of your center of mass your upper
body pushes back behind your center of mass

Both mistakes lead to excessive vertical oscillation,

inefficiency and more impact, rotation and muscle
tendon stress

Minimalist Running Shoes

Minimalist Running Shoes

Allows your feet to mimic the flexibility and motion of barefoot running
Has a level profile and firm material under the midfoot/forefoot
Allows the natural settling of the heel after impact so the foot is
parallel to the ground
Enables the energy return of elastic recoil to begin the next stride
Protects feet from unnatural surfaces and hazards on the ground
Provides thermal properties to protect from hot pavement or frozen
ground

Minimalist Running Shoes

28 mm

15 mm

Developing a Natural Running Form

Dynamic Strengthening
Forms Drills
Barefoot running
Repetition

Developing a Natural Running Form

Landing lightly under the body at midfoot/forefoot allows:
1. Properly sensing the ground to respond appropriately
2. Lock the ankle and eliminate excessive rotational forces
3. Eliminates braking forces and slower cadence
4. Diminishes the impact forces with the ground
5. Maintains an upright posture with a slight forward lean
and compact arm swing creating forward propulsion and
momentum
6. Placed in position to lift knee to begin a new stride
7. Eliminates the inefficent vertical oscillation
8. Run relaxed mentally and physically

Developing a natural running form

http://video.nytimes.com/video/2009/10/04/health
/1247464987589/barefoot-running.html

Is Barefoot Running for Everyone?

Not everyone may be able to run barefoot,
but the principles of barefoot running can
help a runner achieve a more efficient,
economical and injury-free running form.
This can be achieved by adopting a natural
running form through dynamic
strengthening, form drills, barefoot
running, minimalist shoes and repetition.

Questions?